Getting Lean And Ripped Without The Bulky Fat Look

Bruno_Ripped

The days of trying to bulk up as much as possible and look like a bodybuilder are out. Now the body image most men are looking for and most women find attractive is that of professional sprinters and swimmers. They are lean and toned with just the right amount of muscle and body fat to turn heads wherever they go. This is not a simple look to achieve, though. You must follow the right training protocols and make sure your diet is in check.

Top 4 things you should do

1. Cardio sprint training

When it comes to cardio, the preferred method is interval training. This allows you to push your body for a short period of time, and then take a period to rest and recover before going once again. It is preferable because it will also help develop your fast twitch muscle fibers and will kick your metabolism into high gear.

Any form of exercise that is very intense will help with your fat-burning process as the body will expend a great deal of calories repairing the damaged muscle tissue once you are finished your workout. Try to incorporate at least two sessions of interval training into your week — one focusing on longer intervals of one minute with two minutes of rest, and the other focusing on shorter intervals of 20 to 30 seconds with one to one and a half minutes of rest. Note: The shorter the interval, the more intense it should be.

2.Plyometric training

Plyometric training uses exercises that require you to move very quickly using only your body weight. They are great for developing explosive power and strength. Since you are not acting against a heavy weight load, you will not get the same hypertrophy effects that result in the bulky muscle look. Typical plyometric exercises are:

Box jumps: Jump onto as high of a box as you can, and then back down again. For added difficulty, try doing this off one leg.

Squat jumps: Begin by moving from a standing position down into a full squat, then rapidly push off the ground using your thigh muscles to propel yourself as high as possible. Land once again in a full squat position and repeat 10 to 15 times.

Clap push-ups: Perform the normal push-up action, but use your muscles to propel your body off the ground in the up phase. While in the air, clap your hands together and then land back into the push-up position to complete the downward portion of the exercise.

3. Circuit speed training

Circuit training is another good option for those looking to get lean and toned. It works in a similar way to supersets, but instead of working opposing muscle groups, you complete an entire circuit of exercises for your whole body. Perform one set of each exercise before moving onto the next one with little or no rest in-between. Once you finish one whole circuit, take a few minutes to rest, and then complete it again one to three more times.

Additionally, you may want to focus on increasing the velocity in which you perform the concentric (working portion) of your exercise, as this will help develop your fast twitch muscle fibers more.

4. Supersets

Supersets are an exercise technique in which you perform one set of an exercise for one muscle group, and then another set for an antagonistic group. For example, complete one set of bicep curls followed by one set of overhead tricep presses. Since these muscles oppose one another, while one is working, the other can rest. This both cuts down on your total workout time and increases the overall amount of calories burned during your training session.

Getting lean and toned is dependent on burning more calories than you take in to remove excess body fat, so anything that helps you accomplish this is a step in the right direction. Try to incorporate these types of exercises into your workout as much as possible. Good examples are chest presses supersetted with bent-over rows and leg extensions supersetted with hamstring curls.

Top 3 things to avoid

1. Taking long rest periods during sets

The general guideline for building a great deal of mass states that you should allow ample rest time between sets to let your muscles recover. This enables you to lift maximally on your next set. While this principle still holds true for putting getting big, reducing this rest time will increase your metabolism, helping you get leaner.

Since your goal is not to achieve your maximum size, the shortened rest breaks will not hinder you in getting good muscle definition. You still need to rest enough so that you can challenge yourself, but there is no need for two-minute rest periods anymore.

2. Neglecting all forms of cardio

If you want to get that lean look, you have to do some cardio training. Former methods enforced the principle of boycotting all cardio as it burned precious calories that could potentially go toward muscle growth. This is fine if you don’t wish to control your body-fat levels, but in order to see your hard-earned muscles, cardio is essential.

3. Eating everything in sight

Doing this will add mass, but a greater portion of it will be body fat, bringing you further away from the toned physique you’re looking for.

*Also note
If you are looking to develop a defined yet muscular body, put some of these principles into effect. You do not have to be huge to be strong, and most people these days prefer a more toned appearance over a bulky look. Don’t forget to stretch, make sure your diet is free from all junk and processed foods, and make sure you are eating five to six times a day to keep your metabolism up. Once you have mastered both the workout and the diet, your physique will get noticed.

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Training your Calf Muscles

Bfit-Calve

Your calf muscles are different from your other muscles. The calf muscles are dense, highly fatigue resistant and must be trained in a specific manner to achieve results. The calf muscles also recover very quickly after each set and workout. They are hard to overtrain. The calf muscles can be capable of handling high intensity functions such as 100-meter sprinting, high jumping, long jumping, while also being capable of handling high endurance activities such as walking, jogging, running and racing a 26-mile marathon. Of course, genetics play a role in whether you’re more suited for high intensity or high endurance activities. However, your calf muscles are quite versatile and very durable.

Because of the special characteristics of the calf muscles, a higher level of training intensity must be employed to induce muscular size and strength. To do that, you must work through the “pain zone” to muscular failure and growth. This is one of the most important principles to understand and employ in calf training.

When you train the calves hard, especially at higher repetitions, you’ll achieve a lactic acid burn. The “lactic acid burn” is the buildup of the byproduct of Glycolysis (the energy process used during muscle contraction). The lactic acid buildup stimulates Testosterone and Human Growth Hormone in the blood during and after training. Therefore, the lactic acid burn is a good thing and you must train in a manner to achieve a “lactic acid burn”.

There’s no question that the lactic acid burn hurts like hell! This is the “pain zone”. For some it becomes the “pain barrier” and they stop exercising to stop the pain. If you want to build your calves, then you must work through the pain zone and keep forcing out the reps until you cannot lift the weight anymore. This is called “total muscular failure”. Reaching “total muscular failure” stresses the muscle fibers and causes them to grow. You must push through the “pain zone” to achieve muscular growth.

Stopping when you get to the “pain zone” is not “total muscular failure”. Going to “total muscular failure” is necessary for you to achieve maximum calf growth. Don’t be afraid to train through the “pain zone” to “total muscular failure” and maximum muscle growth.

Article Source: http://EzineArticles.com/3886108

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The Truth About Boot Camps

Sydney-Boot-Camps

They are very rapid growing trend. The 3 main reason why they are is as follows.

1. Its is very affordable.

2. You can go with all your friends and try holding each other accountable.

3. There is usually one or two people leading the boot camp, so you can relax a little bit.
But the most important thing you are not being assisted with in boot camps, is efficient resistance training and nutrition. Which are the two main components in weight loss and muscle definition.

Boot camps stress on cardio, yes cardio is a great thing, but in order to maintain your goals of weight loss and definition you have to eat right and train right. Lifting a 5-8lb dumbbell in your bootcamp is not sufficient enough, and the amount of repetitions you are doing are too high in order to stress the muscle enough so it can grow, which is the point in resistance training. More muscle will increase your metabolism, which will then allow your body to burn fat. After 20min-30min all your carbohydrate stores are done. After that, your body relies on easily accessible protein to use as fuel!! This is BAD! This is called catabolism, and your body ends up using your protein stores for energy, this makes it harder for your body to add muscle tone, as you have no proteins no longer in your body to do so.

You are probably wondering. Will you lose weight doing boot camps?
Yes, but it isn’t just fat, you are burning fat and protein stores, which could have potential lead to muscle.
So why would you want to do that, when muscle is what speeds up your metabolism?

Also in boot camps you will very quickly reach a plateau. Which means your body will not change much. I am just here to inform you about what bootcamps are truely doing, it is a money market for most trainers.

The main thing also is they put you on a 3 month contract at $300 which works out to be $10 a session per week. But if you do not attend your money is good as gone. They charge everyone $300 each for there Bootcamp packages. If there are 30 of you that is a quick and easy $3000 for the group. Do you think they really care about your results??

The main thing also is the instructors running the boot camps wouldn’t even last 10min in a real military or police boot camp!

Do you really think they now how to motivate and push you correctly?? When they themselves have never trained to any sort of high fitness standard??




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Muscle Development Foods

Muscle-Development-Foods

Chicken

Chicken is the poster for muscle-building food. A nice, lean 100-gram slab of this white meat will fill you with a hearty serving of 31 grams of protein with only 4 grams of fat.

Fish

Yielding around 25 grams of protein per 100-gram serving. Salmon is loaded with heart-healthy monounsaturated fats and omega-3 fatty acids. It’s also an excellent source of vitamin D, fish, such as tuna or salmon, are simply the best.

Soy

As one of the few plant sources that provide complete protein, soy packs its protein in style. Just one cup of cooked soybeans contains over 20 grams of amino acids. Soy is also stacked with other important vitamins and minerals, making this meat alternative one of the healthiest muscle-building foods around.

Cottage Cheese

Just 1/2 cup of low-fat cottage cheese packs a whopping 14 grams of protein in only 80 calories with less than 2 grams of fat.

Quinoa

It contains all nine of the essential amino acids. This gluten-free food is also easy to digest and is high in fibre magnesium and iron.

Almonds

1/4 cup of almonds contains nearly 8 grams of protein. Almonds are also an excellent source of heart-healthy monounsaturated fats and magnesium. Magnesium is an abundant mineral that’s used in more than 300 biochemical reactions in the body and is specifically known to be involved in energy metabolism and protein synthesis.

Oysters

100 grams of cooked Pacific oysters yield upward of 20 grams of protein with only 5 grams of fat. Oysters also provide more zinc than any other food. Like magnesium, zinc is another mineral that’s essential for protein synthesis, making oysters a top food for muscle growth.

Lean ground beef

100 grams of lean ground beef contain upward of 27 grams of protein. Although such a serving also contains 11 grams of fat and around 200-plus calories, what separates beef from its other meat competitors are all the additional vitamins and minerals it contains. Beef is teeming with vitamin B12, zinc and iron all of which are important for muscle growth and development.

Eggs

Each egg comes loaded with around 5 to 6 grams of protein at the very low caloric cost of only 60 calories. Egg protein is considered to be the most readily utilizable protein with the highest biological value of any whole food. This means that the protein in eggs is used most efficiently for muscular growth.

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Most Important Factors To Consider When Losing Weight And Burning Fat

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In general, people will practice cardiovascular activities and forget about weight bearing exercises when it comes to burning fat. Yet there are still many trainers who will say that aerobic exercises burn off fat and weightlifting is only used to build muscle bulk. This statement is not entirely correct because the more muscle mass one acquires through weight-bearing exercises, the more he will burn fat calories even at rest.

Cardiovascular activity combined with weight training will result in much more effective fat loss. Cardiovascular exercises will raise muscle metabolism during the activity and for a short time after the exercise session. Weight training, on the other hand, will raise your muscle metabolism during the exercise session and for a long time after the exercise session. Some high intensity trainers have even seen their metabolism rise for several days following their training session.

Performing adequate weight training exercises should limit your repetitions anywhere from 1 to 20 (more or less). Such resistance on muscles will make their tissue leaner and stronger. The muscle development will take place during the rest period following the resistance training. Therefore, sufficient rest periods are essential.

Whether your goal is to tone or build muscles, it is important to know what happens during the muscle training process. When lifting weights, muscle tissues are torn apart (at the microscopic level) from the stress, and it’s in the recuperation period that your muscles become stronger and, therefore, able to support the extra stress. Usually the recuperation period required is 24 to 48 hours after the weight lifting activity.

The last most important factor to consider when trying to burn fat or lose weight is that lots of muscle mass can be lost as a result. As muscle mass will keep your metabolism high, try to avoid quick weight loss through miracle diets or starvation. This weight loss will be regained just as quickly. Instead, opt for a gradual fat loss routine by combining weight training and cardiovascular activities, and allow muscle mass to build up and increase your metabolism. Results may take a little longer, but they will last for a longer period of time.

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